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Booty-ful Beginnings Workout A: Weeks 1-4
Booty-ful Beginnings Workout A: Weeks 1-4 Training Log Name:________________________________ Date:_______________ Weight:_______________ Exercise A1: Set 1 Set 2 Set 3 Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Bodyweight glute bridge 3 sets, 10-20 reps A2: One arm dumbbell row 3 sets, 8-12 reps (each) B1: Bodyweight box squat 3 sets, 10-20 reps B2: Barbell bench press 3 sets, 8-12 reps Dumbbell Romanian deadlift 3 sets, 10-20 reps Weight Side lying abduction 1 set, 15-30 reps (each) Reps Front plank Seconds 1 set, 20-120 seconds Side plank from knees Seconds 1 set, 20-60 seconds Notes: Note: Perform one set of A1 then immediately follow it with one set of A2. Rest 3090 seconds, and repeat until all sets are completed. Do the same for B1 and B2. 96 Chapter 10: STRONG CURVES TWELVE-WEEK BOOTY-FUL BEGINNINGS PROGRAM FOR BEGINNERS Booty-ful Beginnings Workout B: Weeks 1-4 Training Log Name:________________________________ Date:_______________ Weight:_______________ Exercise Set 1 Set 2 Set 3 A1: Weight Weight Weight 3 sets, 10-20 reps Reps Reps Reps Weight Weight Weight Reps Reps Reps Reps left Reps left Reps left Reps right Reps right Reps right Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Bodyweight foot elevated single-leg glute bridge A2: Front lat pulldown 3 sets, 8-12 reps (each) B1: Bodyweight step up 3 sets, 10-20 reps (each) B2: Dumbbell military press 3 sets, 8-12 reps Bodyweight 45-degree back ext. 3 sets, 10-20 reps Reps left Side lying clam 1 set, 15-30 reps (each) Reps right Reps Crunch 1 set, 15-30 reps Reps left Side crunch 1 set, 15-30 (each) Reps right Notes: Note: Perform one set of A1, and immediately follow it with one set of A2. Rest 3090 seconds, and repeat until all sets are completed. Do the same for B1 and B2. STRONG CURVES 97 Booty-ful Beginnings Workout C: Weeks 1-4 Training Log Name:________________________________ Date:_______________ Weight:_______________ Exercise A1: Set 1 Set 2 Set 3 Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Reps left Reps left Reps left Reps right Reps right Reps right Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Glute march 3 sets, 60 sec A2: Seated row 3 sets, 8-12 reps B1: Bodyweight parallel squat 3 sets, 10-20 reps B2: Dumbbell incline press 3 sets, 8-12 reps Bodyweight single-leg RDL 3 sets, 10-20 reps (each side) Reps left X-band walk (light tension) 1 set, 10-20 steps (each side) Reps right Reps RKC plank 1 set, 10-30 sec Reps left Rope horizontal chop 1 set, 10 reps (each side) Reps right Notes: Note: Perform one set of A1, and immediately follow it with one set of A2. Rest 3090 seconds, and repeat until all sets are completed. Do the same for B1 and B2. 98 Chapter 10: STRONG CURVES TWELVE-WEEK BOOTY-FUL BEGINNINGS PROGRAM FOR BEGINNERS Booty-ful Beginnings Workout A: Weeks 5-8 Training Log Name:________________________________ Date:_______________ Weight:_______________ Exercise A1: Set 1 Set 2 Set 3 Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Bodyweight hip thrust 3 sets, 10-20 reps A2: Standing single-arm cable row 3 sets, 8-12 reps B1: Goblet squat 3 sets, 10-20 reps B2: Barbell bench press 3 sets, 8-12 reps Barbell Romanian deadlift 3 sets, 10-20 reps Reps left Side lying abduction 1 set, 15-30 reps (each) Reps right Seconds Feet elevated plank 1 set, 20-60 seconds Seconds left Side plank 1 set, 20-60 seconds (each) Seconds right Notes: Note: Perform one set of A1, and immediately follow it with one set of A2. Rest 3090 seconds, and repeat until all sets are completed. Do the same for B1 and B2. STRONG CURVES 99 Booty-ful Beginnings Workout B: Weeks 5-8 Training Log Name:________________________________ Date:_______________ Weight:_______________ Exercise Set 1 Set 2 Set 3 A1: Weight Weight Weight 3 sets, 10-20 reps (each) Reps Reps Reps Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Bodyweight single-leg glute bridge A2: Negative chin-up 3 sets, 3 reps B1: Bodyweight walking lunge 3 sets, 20-40 total steps B2: Dumbbell military press 3 sets, 8-12 reps Bodyweight reverse hyperextension 3 sets, 10-20 reps Reps left Side lying clam 1 set, 15-30 reps (each) Reps right Reps Swiss ball crunch 1 set, 15-30 reps Reps left Swiss ball side crunch 1 set, 15-30 reps (each) Reps right Notes: Note: Perform one set of A1, and immediately follow it with one set of A2. Rest 3090 seconds, and repeat until all sets are completed. Do the same for B1 and B2. 100 Chapter 10: STRONG CURVES TWELVE-WEEK BOOTY-FUL BEGINNINGS PROGRAM FOR BEGINNERS Booty-ful Beginnings Workout C: Weeks 5-8 Training Log Name:________________________________ Date:_______________ Weight:_______________ Exercise Set 1 Set 2 Set 3 A1: Weight Weight Weight 3 sets, 10-20 reps (3 sec pause at top) Reps Reps Reps Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Bodyweight hip thrust (pause rep method) A2: Modified inverted row 3 sets, 8-12 reps B1: Goblet squat 3 sets, 10-20 reps B2: Close grip barbell bench press 3 sets, 8-12 reps Russian kettlebell swing 3 sets, 10-20 reps Reps left X-band walk (moderate tension) 1 set, 15-30 reps (each) Reps right Seconds Straight-leg sit-up 1 set, 15-30 reps Seconds left Band rotary hold 1 set, 10-20 seconds (each) Seconds right Notes: Note: Perform one set of A1, and immediately follow it with one set of A2. Rest 3090 seconds, and repeat until all sets are completed. Do the same for B1 and B2. STRONG CURVES 101 Booty-ful Beginnings Workout A: Weeks 9-12 Training Log Name:________________________________ Date:_______________ Weight:_______________ Exercise A1: Set 1 Set 2 Set 3 Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Barbell hip thrust 3 sets, 10-20 reps A2: Dumbbell bent over row 3 sets, 8-12 reps B1: Barbell box squat 3 sets, 10-20 reps B2: Push-up 3 sets, 3-10 reps Barbell American deadlift 3 sets, 10-20 reps Reps left Side lying abduction 1 set, 15-30 reps (each) Reps right Reps Dumbbell Swiss ball crunch 1 set, 15-30 reps Half-kneeling cable anti-rotation press 1 set, 10-15 reps (each) Reps left Reps right Notes: Note: Perform one set of A1, and immediately follow it with one set of A2. Rest 3090 seconds, and repeat until all sets are completed. Do the same for B1 and B2. 102 Chapter 10: STRONG CURVES TWELVE-WEEK BOOTY-FUL BEGINNINGS PROGRAM FOR BEGINNERS Booty-ful Beginnings Workout B: Weeks 9-12 Training Log Name:________________________________ Date:_______________ Weight:_______________ Exercise A1: Set 1 Set 2 Set 3 Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Bodyweight single-leg hip thrust 3 sets, 10-20 reps (each) A2: Chin-up (band assisted) 3 sets, 1-5 reps B1: Bodyweight Bulgarian split squat 3 sets, 10-20 reps (each) B2: Barbell military press 3 sets, 8-12 reps Good morning 3 sets, 10-20 reps Reps left X-band walk 1 set, 15-30 reps (each) Reps right Reps Feet elevated plank 1 set, 60-120 sec Reps left Dumbbell side bend 1 set, 15-30 reps (each) Reps right Notes: Note: Perform one set of A1, and immediately follow it with one set of A2. Rest 3090 seconds, and repeat until all sets are completed. Do the same for B1 and B2. STRONG CURVES 103 Booty-ful Beginnings Workout C: Weeks 9-12 Training Log Name:________________________________ Date:_______________ Weight:_______________ Exercise Set 1 Set 2 Set 3 A1: Weight Weight Weight 3 sets, 8-15 reps (3 sec pause at top) Reps Reps Reps Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Barbell hip thrust (pause rep method) A2: Dumbbell chest supported row 3 sets, 8-12 reps B1: Barbell parallel squat 3 sets, 10-20 reps B2: Barbell incline press 3 sets, 8-12 reps Bodyweight back extension 3 sets, 10-30 reps Reps left Side lying clam 1 set, 15-30 reps (each) Reps right Reps Hanging leg raise 1 set, 10-20 reps Reps left Rope horizontal chop 1 set, 10-15 reps (each) Reps right Notes: Note: Perform one set of A1, and immediately follow it with one set of A2. Rest 3090 seconds and repeat until all sets are completed. Do the same for B1 and B2. 104 Chapter 10: STRONG CURVES TWELVE-WEEK BOOTY-FUL BEGINNINGS PROGRAM FOR BEGINNERS Gluteal Goddess Advanced Workout A: Weeks 1-4 Training Log Name:________________________________ Date:_______________ Weight:_______________ Exercise A1: Set 1 Set 2 Set 3 Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Barbell glute bridge 3 sets, 20 reps A2: One-arm dumbbell row 3 sets, 8 (each) B1: Barbell box squat 3 sets, 5 reps B2: Dumbbell incline bench press 3 sets, 8 reps Barbell American deadlift 3 sets, 5 reps Weight Cable standing abduction 1 set, 20 reps (each) Reps RKC plank Seconds 1 set, 60 seconds Side plank Seconds 1 set, 60 seconds Notes: Note: Perform one set of A1, and immediately follow it with one set of A2. Rest 3090 seconds and repeat until all sets are completed. Do the same for B1 and B2. 116 Chapter 11: STRONG CURVES TWELVE-WEEK GLUTEAL GODDESS PROGRAM FOR ADVANCED LIFTERS Gluteal Goddess Advanced Workout B: Weeks 1-4 Training Log Name:________________________________ Date:_______________ Weight:_______________ Exercise Set 1 Set 2 Set 3 A1: Weight Weight Weight 3 sets, 8-20 reps (each) Reps Reps Reps Weight Weight Weight Reps Reps Reps Reps left Reps left Reps left Reps right Reps right Reps right Weight Weight Weight Reps Reps Reps Prisoner single-leg 45 back extension Weight Weight 2 sets, 12 reps (each) Reps Reps Bodyweight shoulder elevated single-leg hip thrust A2: Chin-up 3 sets, 5 reps B1: Dumbbell high step up 3 sets, 10 reps (each) B2: Barbell military press 3 sets, 8 reps Reps left Banded seat abduction 1 set, 20 reps Reps right Seconds Straight-leg sit-up 1 set, 20 reps Seconds 45-degree side bend 1 set, 20 reps (each) Notes: Note: Perform one set of A1, and immediately follow it with one set of A2. Rest 3090 seconds and repeat until all sets are completed. Do the same for B1 and B2. STRONG CURVES 117 Gluteal Goddess Advanced Workout C: Weeks 1-4 Training Log Name:________________________________ Date:_______________ Weight:_______________ Exercise A1: Set 1 Set 2 Set 3 Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Barbell American hip thrust 3 sets, 20 reps A2: Standing single-arm cable row 3 sets, 8 reps each side B1: Goblet full squat 3 sets, 5 reps B2: Single-arm dumbbell bench press 3 sets, 8 reps Cable straight-leg pull-through 3 sets, 8-12 reps Weight Side lying hip raise 1 set, 10 reps (each) Reps Turkish get up Seconds 1 set, 5 reps (each) Half-kneeling cable anti-rotation press Seconds 1 set, 8-12 reps (each) Notes: Note: Perform one set of A1, and immediately follow it with one set of A2. Rest 3090 seconds and repeat until all sets are completed. Do the same for B1 and B2. 118 Chapter 11: STRONG CURVES TWELVE-WEEK GLUTEAL GODDESS PROGRAM FOR ADVANCED LIFTERS Gluteal Goddess Advanced Workout A: Weeks 5-8 Training Log Name:________________________________ Date:_______________ Weight:_______________ Exercise A1: Set 1 Set 2 Set 3 Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Reps left Reps left Reps left Reps right Reps right Reps right Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Barbell hip thrust 3 sets, 3-8 reps A2: Seated row 3 sets, 8 reps B1: Barbell full squat 3 sets, 5 reps B2: Barbell bench press 3 sets, 3-8 reps Barbell good morning 3 sets, 8-12 reps Weight Band standing abduction 1 set, 10-30 reps (each) Reps Reps Ab wheel rollout from knees 1 set,8-20 reps Reps Dumbbell side bend 1 set, 10-20 reps Notes: Note: Perform one set of A1, and immediately follow it with one set of A2. Rest 3090 seconds and repeat until all sets are completed. Do the same for B1 and B2. STRONG CURVES 119 Gluteal Goddess Advanced Workout B: Weeks 5-8 Training Log Name:________________________________ Date:_______________ Weight:_______________ Exercise Set 1 Set 2 Set 3 A1: Weight Weight Weight 3 sets, 8-20 reps (each) Reps Reps Reps Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Weight Weight Reps Reps Bodyweight single-leg hip thrust (shoulder and foot elevated) A2: Bodyweight neutral grip pull-up 3 sets, 3-8 reps B1: Dumbbell walking lunge 3 sets, 10 steps (20 total steps) B2: Barbell push press 3 sets, 6 reps Dumbbell back extension 2 sets, 20 reps Weight Banded seat abduction 1 set, 10-30 reps Reps Hanging leg raise Reps 1 set, 8-20 reps Landmine Reps 1 set, 8-12 reps Notes: Note: Perform one set of A1, and immediately follow it with one set of A2. Rest 3090 seconds and repeat until all sets are completed. Do the same for B1 and B2. 120 Chapter 11: STRONG CURVES TWELVE-WEEK GLUTEAL GODDESS PROGRAM FOR ADVANCED LIFTERS Gluteal Goddess Advanced Workout C: Weeks 5-8 Training Log Name:________________________________ Date:_______________ Weight:_______________ Exercise A1: Barbell hip thrust (isohold method) 3 sets, 30-60 sec A2: Set 1 Set 2 Set 3 Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Reps left Reps left Reps left Reps right Reps right Reps right Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps D-handle lat pulldown 3 sets, 8 reps B1: Skater squat 3 sets, 8 reps (each) B2: Narrow base push-up 3 sets, 5-15 reps Barbell single-leg RDL 3 sets, 8-12 reps (each) Weight Side lying hip raise 1 set, 10-30 reps (each) Reps Reps Straight-leg sit-up 1 set, 10-20 reps Reps 45-dgree side bend 1 set, 10-20 reps (each) Notes: Note: Perform one set of A1, and immediately follow it with one set of A2. Rest 3090 seconds and repeat until all sets are completed. Do the same for B1 and B2. STRONG CURVES 121 Gluteal Goddess Advanced Workout A: Weeks 9-12 Training Log Name:________________________________ Date:_______________ Weight:_______________ Exercise A1: Barbell hip thrust (rest/pause method) 3 sets, 6 reps, 1 rep, 1 rep, 1 rep A2: Set 1 Set 2 Set 3 Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Bodyweight inverted row 3 sets 6-12 reps B1: Barbell Zercher squat 3 sets, 5-10 reps B2: Feet elevated push-up 3 sets, 5-20 reps Barbell sumo deadlift 3 sets, 6-12 reps Weight X-band walk (heavy tension) 1 set, 20 reps (each) Reps Dumbbell Swiss ball crunch Reps 1 set, 20 reps Band rotary hold Seconds 1 set, 15 seconds (each) Notes: Note: Perform one set of A1, and immediately follow it with one set of A2. Rest 3090 seconds and repeat until all sets are completed. Do the same for B1 and B2. 122 Chapter 11: STRONG CURVES TWELVE-WEEK GLUTEAL GODDESS PROGRAM FOR ADVANCED LIFTERS Gluteal Goddess Advanced Workout B: Weeks 9-12 Training Log Name:________________________________ Date:_______________ Weight:_______________ Exercise A1: Barbell hip thrust (constant tension method) 3 sets, 2-30 reps (non-stop) A2: Set 1 Set 2 Set 3 Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Reps left Reps left Reps left Reps right Reps right Reps right Weight Weight Weight Reps Reps Reps Weight Weight Reps Reps Weighted parallel pull-up 3 sets, 1-3 reps B1: Dumbbell Bulgarian split squat 3 sets, 10 reps (each) B2: Barbell incline press 3 sets, 6-10 reps Gliding leg curls 2 sets, 6-15 reps Weight Banded hip rotation 1 set, 8-15 reps (each) Reps Reps Body saw 1 set, 8-15 reps Half-kneeling cable anti-rotation press Reps 1 set, 8-12 reps (each) Notes: Note: Perform one set of A1, and immediately follow it with one set of A2. Rest 3090 seconds and repeat until all sets are completed. Do the same for B1 and B2. STRONG CURVES 123 Gluteal Goddess Advanced Workout C: Weeks 9-12 Training Log Name:________________________________ Date:_______________ Weight:_______________ Exercise Set 1 Set 2 Set 3 Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps B1: Weight Weight Weight 3 sets, 8-15 reps (each) Reps Reps Reps B2: Weight Weight Weight 3 sets, 8-12 reps (each) Reps Reps Reps Weight Weight Weight Reps Reps Reps A1: American hip thrust 3 sets, 5 heavy reps A2: Dumbbell chest supported row 3 sets, 6-12 reps Dumbbell step up/reverse lunge combo Single-arm dumbbell military press Prisoner single-leg back extension 3 sets, 8-15 reps (each) Weight Side lying hip raise 1 set, 1-30 reps (each) Reps Hanging leg raise Reps 1 set, 8-20 reps Landmine Reps 1 set, 8-12 reps (each) Notes: Note: Perform one set of A1, and immediately follow it with one set of A2. Rest 3090 seconds and repeat until all sets are completed. Do the same for B1 and B2. 124 Chapter 11: STRONG CURVES TWELVE-WEEK GLUTEAL GODDESS PROGRAM FOR ADVANCED LIFTERS Best Butt Bodyweight/At Home Workout A: Week 1-4 Training Log Name:________________________________ Date:_______________ Weight:_______________ Exercise Set 1 Set 2 Set 3 Weight Weight Weight Reps Reps Reps A2: Weight Weight Weight 3 sets, 8-12 reps Reps Reps Reps Reps left Reps left Reps left Reps right Reps right Reps right B2: Weight Weight Weight 3 sets, 8-12 reps Reps Reps Reps Weight Weight Weight Reps Reps Reps A1: Bodyweight glute bridge 3 sets, 10-20 reps Bodyweight modified inverted row B1: Bodyweight box squat 3 sets, 10-20 reps Bodyweight torso-inclined push-up Bodyweight hip hinge with dowel 3 sets, 10-20 reps Reps left Side lying abduction 1 set, 10-30 reps (each) Reps right Seconds Front plank 1 set, 30-120 seconds Seconds left Side plank from knees 1 set, 20-60 sec (each) Seconds right Notes: Note: Perform one set of A1, and immediately follow it with one set of A2. Rest 3090 seconds and repeat until all sets are completed. Do the same for B1 and B2. STRONG CURVES 135 Best Butt Bodyweight/At Home Workout B: Week 1-4 Training Log Name:________________________________ Date:_______________ Weight:_______________ Exercise A1: Bodyweight foot elevated singleleg glute bridge 3 sets, 10-20 reps (each) A2: Set 1 Set 2 Set 3 Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Reps left Reps left Reps left Reps right Reps right Reps right Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Bodyweight chin-up (negative) 3 sets, 1-3 reps B1: Bodyweight step up 3 sets, 10-20 reps (each) B2: Bodyweight knee push-up 3 sets, 5-15 reps Bodyweight Swiss ball 45-degree back extension 3 sets, 10-20 reps Reps left Side lying clam 1 set, 20-30 reps (each) Reps right Reps Crunch 1 set, 20-30 reps Reps left Side crunch 1 set, 20-30 reps (each) Reps right Notes: Note: Perform one set of A1, and immediately follow it with one set of A2. Rest 3090 seconds and repeat until all sets are completed. Do the same for B1 and B2. 136 Chapter 12: TWELVE-WEEK BEST BUTT BODYWEIGHT PROGRAM (AT-HOME) Best Butt Bodyweight/At Home Workout C: Week 1-4 Training Log Name:________________________________ Date:_______________ Weight:_______________ Exercise A1: Glute march (alternate legs in marching fashion) 3 sets, 30-60 sec A2: Set 1 Set 2 Set 3 Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Reps left Reps left Reps left Reps right Reps right Reps right Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Bodyweight inverted row 3 sets, 8-12 reps B1: Bodyweight box squat 3 sets, 10-20 reps B2: Bodyweight negative push-up 3 sets, 3-5 reps Bodyweight hip hinge with dowel 3 sets, 10-20 reps Reps left Side lying abduction 1 set, 10-30 reps (each) Reps right Reps Straight-leg sit-up 1 set, 15-30 reps Reps left Swiss ball side crunch 1 set, 15-30 reps (each) Reps right Notes: Note: Perform one set of A1, and immediately follow it with one set of A2. Rest 3090 seconds and repeat until all sets are completed. Do the same for B1 and B2. STRONG CURVES 137 Best Butt Bodyweight/At Home Workout A: Week 5-8 Training Log Name:________________________________ Date:_______________ Weight:_______________ Exercise Set 1 Set 2 Set 3 Weight Weight Weight Reps Reps Reps A2: Weight Weight Weight 3 sets, 8-12 reps Reps Reps Reps Reps left Reps left Reps left Reps right Reps right Reps right Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps A1: Bodyweight hip thrust 3 sets, 10-30 reps Bodyweight inverted row (less torso angle) B1: Bodyweight full squat 3 sets, 10-30 reps B2: Bodyweight push-up 3 sets, 1 rep (strict singles) Bodyweight single-leg RDL 3 sets, 10-20 reps (each) Reps left Side lying abduction 1 set, 20-30 reps (each) Reps right Seconds RKC plank 1 set, 20-60 seconds Seconds left Side plank 1 set, 20-60 sec (each) Seconds right Notes: Note: Perform one set of A1, and immediately follow it with one set of A2. Rest 3090 seconds and repeat until all sets are completed. Do the same for B1 and B2. 138 Chapter 12: TWELVE-WEEK BEST BUTT BODYWEIGHT PROGRAM (AT-HOME) Best Butt Bodyweight/At Home Workout B: Week 5-8 Training Log Name:________________________________ Date:_______________ Weight:_______________ Exercise A1: Set 1 Set 2 Set 3 Weight Weight Weight 3 sets, 10-20 reps (each) Reps Reps Reps A2: Weight Weight Weight 3 sets, 1 rep Reps Reps Reps Reps left Reps left Reps left Reps right Reps right Reps right B2: Weight Weight Weight 3 sets, 6-20 reps Reps Reps Reps Weight Weight Weight Reps Reps Reps Bodyweight single-leg glute bridge Bodyweight chin-up (single rep) B1: Bodyweight walk lunge 3 sets, 10-20 reps (each) Bodyweight knee push-up with elbows tucked Bodyweight reverse hyper extension 3 sets, 10-30 reps Reps left Side lying clam 1 set, 10-30 reps (each) Reps right Reps Swiss ball crunch 1 set, 15-30 reps Reps left Swiss ball side crunch 1 set, 15-30 reps (each) Reps right Notes: Note: Perform one set of A1, and immediately follow it with one set of A2. Rest 3090 seconds and repeat until all sets are completed. Do the same for B1 and B2. STRONG CURVES 139 Best Butt Bodyweight/At Home Workout C: Week 5-8 Training Log Name:________________________________ Date:_______________ Weight:_______________ Exercise Set 1 Set 2 Set 3 Weight Weight Weight Reps Reps Reps A2: Weight Weight Weight 3 sets, 8-12 reps Reps Reps Reps Reps left Reps left Reps left Reps right Reps right Reps right B2: Weight Weight Weight 3 sets, 8-12 reps Reps Reps Reps Weight Weight Weight Reps Reps Reps A1: Bodyweight hip thrust 3 sets, 10-30 reps Bodyweight inverted row (steep torso angle) B1: Bodyweight high step up 3 sets, 10-20 reps (each) Bodyweight torso elevated push-up Bodyweight back extension 3 sets, 20-30 reps Reps left Side lying hip raise 1 set, 10-20 reps (each) Reps right Reps Feet elevated plank 1 set, 60-120 sec Reps left Swiss ball side crunch 1 set, 20 reps (each) Reps right Notes: Note: Perform one set of A1, and immediately follow it with one set of A2. Rest 3090 seconds and repeat until all sets are completed. Do the same for B1 and B2. 140 Chapter 12: TWELVE-WEEK BEST BUTT BODYWEIGHT PROGRAM (AT-HOME) Best Butt Bodyweight/At Home Workout A: Week 9-12 Training Log Name:________________________________ Date:_______________ Weight:_______________ Exercise A1: Set 1 Set 2 Set 3 Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps B1: Reps left Reps left Reps left 3 sets, 10-15 reps (each) Reps right Reps right Reps right Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Bodyweight shoulder elevated single-leg hip thrust 3 sets, 8-20 reps (each) A2: Bodyweight chin-up 3 sets, 3-10 reps Bodyweight step up/ reverse lunge combo B2: Bodyweight push-up 3 sets, 5-10 reps Bodyweight Swiss ball back extension 3 sets, 8-20 reps (each) Quadruped double transverse abduction 1 set, 6 reps (each side, slow and controlled) Reps left Reps right Reps Prisoner Swiss ball crunch 1 set, 10-30 reps Seconds left Side plank with abduction 1 set, 20-60 sec (each) Seconds right Notes: Note: Perform one set of A1, and immediately follow it with one set of A2. Rest 3090 seconds and repeat until all sets are completed. Do the same for B1 and B2. STRONG CURVES 141 Best Butt Bodyweight/At Home Workout B: Week 9-12 Training Log Name:________________________________ Date:_______________ Weight:_______________ Exercise A1: Set 1 Set 2 Set 3 Weight Weight Weight 3 sets, 6-20 reps (each) Reps Reps Reps A2: Weight Weight Weight 3 sets, 6-12 reps Reps Reps Reps Reps left Reps left Reps left Reps right Reps right Reps right B2: Weight Weight Weight 3 sets, 6-20 reps Reps Reps Reps Weight Weight Reps Reps Bodyweight shoulder and foot elevated single-leg hip thrust Bodyweight feet elevated inverted row B1: Bodyweight Bulgarian split squat 3 sets, 5-30 reps (each) Bodyweight feet elevated pike push-up Bodyweight sliding leg curls 2 sets, 10-20 reps Side double abduction 1 set, 1-6 reps (each, slow and controlled) Reps left Reps right Reps RKC plank 1 set, 30-60 sec Feet elevated side plank with abduction 1 set, 20-60 secs (each) Seconds left Seconds right Notes: Note: Perform one set of A1, and immediately follow it with one set of A2. Rest 3090 seconds and repeat until all sets are completed. Do the same for B1 and B2. 142 Chapter 12: TWELVE-WEEK BEST BUTT BODYWEIGHT PROGRAM (AT-HOME) Best Butt Bodyweight/At Home Workout C: Week 9-12 Training Log Name:________________________________ Date:_______________ Weight:_______________ Exercise Set 1 Set 2 Set 3 A1: Weight Weight Weight 3 sets of 5-15 reps (each side with 3 second pause at top) Reps Reps Reps Weight Weight Weight Reps Reps Reps Reps left Reps left Reps left Reps right Reps right Reps right Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Bodyweight shoulder elevated single-leg hip thrust (pause reps) A2: Bodyweight pull-up 3 sets of 3-10 reps B1: Bodyweight high step up 3 sets of 10-15 reps B2: Bodyweight narrow base push-up 3 sets of 3-8 reps Russian leg curls 3 sets of 3-5 reps Reps left Side lying hip raise 1 set of 10-20 reps (each side) Reps right Reps Body saw 1 set of 10-15 rep Feet elevated side plank with abduction 1 set of 20-60 seconds (each side) Seconds left Seconds right Notes: Note: Perform one set of A1, and immediately follow it with one set of A2. Rest 3090 seconds and repeat until all sets are completed. Do the same for B1 and B2. STRONG CURVES 143 Gorgeous Glutes (only) Workout A: Week 1-4 Training Log Name:________________________________ Date:_______________ Weight:_______________ Exercise Bodyweight hip thrust 3 sets, 20 reps Bodyweight full squat 3 sets, 20 reps Bodyweight back extension 3 sets, 20 reps Set 1 Set 2 Set 3 Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Reps left Reps left Reps left Reps right Reps right Reps right Weight Side lying clam 1 set, 30 reps (each side) Reps Notes: 150 Chapter 13: TWELVE-WEEK GORGEOUS GLUTES PROGRAM (LOWER BODY ONLY) Gorgeous Glutes (only) Workout B: Week 1-4 Training Log Name:________________________________ Exercise Date:_______________ Weight:_______________ Set 1 Set 2 Set 3 Bodyweight single-leg glute bridge Weight Weight Weight 3 sets, 20 reps (each side) Reps Reps Reps Weight Weight Weight Reps Reps Reps Reps left Reps left Reps left Reps right Reps right Reps right Bodyweight walking lunge 3 sets, 10-20 reps (each side) Bodyweight reverse hyper extension 3 sets, 20 reps Side lying abduction 1 set of 30 reps (each side) Weight Reps Notes: STRONG CURVES 151 Gorgeous Glutes (only) Workout C: Week 1-4 Training Log Name:________________________________ Date:_______________ Weight:_______________ Exercise Barbell glute bridge 3 sets, 10 reps Goblet full squat 3 sets, 10 reps Dumbbell Romanian deadlift 3 sets, 10 reps Cable hip rotation 1 set, 10 reps (each side) Set 1 Set 2 Set 3 Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Reps left Reps left Reps left Reps right Reps right Reps right Weight Reps Notes: 152 Chapter 13: TWELVE-WEEK GORGEOUS GLUTES PROGRAM (LOWER BODY ONLY) Gorgeous Glutes (only) Workout A: Week 5-8 Training Log Name:________________________________ Exercise Barbell hip thrust 3 sets, 8-12 reps Barbell front squat 3 sets, 8-12 reps Barbell Romanian deadlift 3 sets, 8-12 reps Band seated abduction 1 set of 30 reps Date:_______________ Weight:_______________ Set 1 Set 2 Set 3 Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Reps left Reps left Reps left Reps right Reps right Reps right Weight Reps Notes: STRONG CURVES 153 Gorgeous Glutes (only) Workout B: Week 5-8 Training Log Name:________________________________ Date:_______________ Weight:_______________ Exercise Bodyweight single-leg hip thrust 3 sets, 8-12 reps (each side) Bodyweight skater squat 3 sets, 8-12 reps (each side) Dumbbell single-leg Romanian deadlift 3 sets, 8-12 reps (each side) Cable standing abduction 1 set, 30 reps (each side) Set 1 Set 2 Set 3 Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Reps left Reps left Reps left Reps right Reps right Reps right Weight Reps Notes: 154 Chapter 13: TWELVE-WEEK GORGEOUS GLUTES PROGRAM (LOWER BODY ONLY) Gorgeous Glutes (only) Workout C: Week 5-8 Training Log Name:________________________________ Exercise Barbell glute bridge 3 sets, 10 reps Barbell Zercher squat 3 sets, 10 reps Dumbbell back extension 3 sets, 10 reps Side lying hip raise 1 set, 12 reps Date:_______________ Weight:_______________ Set 1 Set 2 Set 3 Weight Weight Weight Reps Reps Reps Weight Weight Weight Reps Reps Reps Reps left Reps left Reps left Reps right Reps right Reps right Weight Reps Notes: STRONG CURVES 155 Gorgeous Glutes (only) Workout A: Week 9-12 Training Log Name:________________________________ Date:_______________ Weight:_______________ Exercise Set 1 Set 2 Set 3 Barbell American hip thrust (constant tension method) Weight Weight Weight 3 sets, 20 reps Reps Reps Reps Dumbbell deficit Bulgarian split squat Weight Weight Weight Reps Reps Reps Reps left Reps left Reps left Reps right Reps right Reps right 3 sets, 12 reps (each side) Barbell American deadlift 3 sets, 8 reps Half-kneeling anti-rotation press 1 set, 15 reps (each side) Weight Reps Notes: 156 Chapter 13: TWELVE-WEEK GORGEOUS GLUTES PROGRAM (LOWER BODY ONLY) Gorgeous Glutes (only) Workout B: Week 9-12 Training Log Name:________________________________ Exercise Date:_______________ Weight:_______________ Set 1 Set 2 Set 3 Bodyweight shoulder and foot elevated single-leg hip thrust Weight Weight Weight 3 sets, 6 reps (3 second pause at top, each side) Reps Reps Reps Weight Weight Weight Reps Reps Reps Reps left Reps left Reps left Reps right Reps right Reps right (pause rep method) Barbell high box squat 3 sets, 6 reps Single-leg 45-degree hyper extension 3 sets, 12 reps (each side) Weight Cable hip rotation 1 set, 15 reps (each side) Reps Notes: STRONG CURVES 157 Gorgeous Glutes (only) Workout A: Week 9-12 Training Log Name:________________________________ Date:_______________ Weight:_______________ Exercise Set 1 Set 2 Set 3 Barbell hip thrust (rest pause method) Weight Weight Weight 3 sets, 10 reps ( 6 reps, 1,1,1, and 1) Reps Reps Reps Weight Weight Weight Reps Reps Reps Reps left Reps left Reps left Reps right Reps right Reps right Dumbbell high step up 3 sets, 8 reps (each side) Russian kettlebell swing 3 sets, 20 reps Side lying hip raise 1 set, 15 reps (each side) Weight Reps Notes: 158 Chapter 13: TWELVE-WEEK GORGEOUS GLUTES PROGRAM (LOWER BODY ONLY)